CrossFit Turbocharged – CrossFit
Warm-up
2 Min Jump Rope
20 Partner Wall Balls
Then 2 rounds 5 reps w/ empty barbell:
Snatch-Grip RDL
Snatch High Pull
Muscle Snatch
OH Squat
Drop Snatch
Snatch from below knee
Snatch (3×3 @ 75% of max snatch )
Snatch Pull (3×3 @ 100-105% of max snatch)
Snatch Grip Deadlift (3×3 @ 105-110% of max snatch)
Metcon (Time)
For Time:
50 Box Jumps (24/18)
75 Wall Balls (20/14)
100 Double Unders
-Scaled-
25 Box Jumps -or Alt. Step Ups
50 Wall balls (14/10)
100 Single Unders
Accessory Work
Shoulder Taps, 3 x 20